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Strength, Speed, Agility & Movement

Split squat

Split squatMobility

This exercise is a loaded stretch that is great for increasing lower body mobility.
Passing Nest

Partner assisted standing rowStrength

This squat exercise assists with developing leg strength and balance whilst being supported.
Standing w partner moving to squat

Standing w partner moving to squatStrength

This squat exercise assists with developing leg strength and balance whilst being supported.
Assisted squat double-leg

Assisted squat (double-leg)Mobility

This exercise assists a player to perform a squat while focussing on correct technique.
Assisted squat single-leg

Assisted squat (single-leg)Mobility

This assisted squat allows the player to practice correct technique on a single-leg squat
Back extension

Back extensionBalance & Flexibility

A range and mobility exercise for the lower back.
Isometric neck

Isometric neckStrength

This group of exercises assist with building neck stability and are appropriate for daily activation.
Isometric neck w partner

Isometric neck w partnerStrength

These extension exercises work well as a warmup to any contact or scrum sessions.
Bear crawl static neck contractions

Bear crawl static neck contractionsStrength

This exercise works to develop core stability while pressure is applied from various directions.
Players paired reverse plank  using neck

PlankStrength

This starter exercise works to develop strength of the glute and hamstrings.
Front bridge w leg raise

Front bridge w leg raiseStrength

An extension on the bridge, this exercise enhances core stability by targeting the abdominal and glute muscles and the hip.
Front-Side-Front bridge

Front-Side-Front bridgeStrength

This side bridge variation works on the upper and lower back muscles, and the core.
Single leg glute bridge

Side plank with leg liftStrength

This exercise works to develop the hip flexors, knee extensors and hip adductors.
Side bridge w leg raise

Side bridge with leg raiseStrength

Another bridge exercies that works to develop the hip flexors, knee extensors and hip adductors.
Reverse bridge - Extension 1

Reverse bridge - Extension 1Balance and Flexibility

This exercise works on the glutes, core, lower back and hips, helping to improve overall physical performance.
Reverse bridge - Extension 2

Reverse bridge - Extension 2Balance and Flexibility

This exercise works on the glutes, core, lower back and hips, helping to improve overall physical performance.
Double leg glute bridge

Single leg glute bridgeStrength

This is a complex exercise that works to develop the glutes, core, lower back and hips.
Glute / Lat stretch

Glute / Lat stretchBalance and Flexibility

This exercise assist with mobility through the glute and back.
Hip Flexor

Hip FlexorBalance & Flexibility

This exercise helps to strengthen the hip flexor by slowly moving the muscles through range of motion.
Mountain climber

Mountain climberMobility

This exercise strengthens shoulders, arms, chest and back, increasing core strength and overall stability.
Partner deadlifts

Partner deadliftsStrength

This exercise works both the person completing the dealift movement and the player being lifted. Key muscle groups for both is the core and back, while lifter leg strength is also developed.
Partner deadlifts around the neck

Partner deadlifts around the neckStrength

An extension to the previous exercise with the difference being a lift from the neck and the player being raised ensuring their core is locked throughout the movement.
Yoga pushup (downward dog & cobra pose)

Yoga pushup (downward dog & cobra pose)Balance & Flexibility

This exercise builds flexibility of the spine and lower back while strengthening the spine and shoulders.
Push Up Extension

Push Up ExtensionStrength

This exercise is designed to develop core and neck stability.
Push Up with rotation

Push Up with rotationStrength

This exercise is designed to develop core, strength and neck stability.
Locomotion - Low skip

Locomotion - Low skipMovement

This lower body warmup exercise also develops movement competence and coordination.
Locomotion - Carioca

Locomotion - CariocaMovement

This warmup exercise provides range-of motion through the hip and lower back
Locomotion - Side/Side shuffle

Locomotion - Side/Side shuffleMovement

This warmup exercise works both the inside and outside muscles of the legs.
Speed Power - A-walk

Speed & Power - A-walkMovement

This exercise focuses on correct running mechanics and assists players in developing their movement competence.
Speed Power - A-skip

Speed & Power - A-skipMovement

This exercise builds on the previous A-Walk with an added skip-jump to build leg strength and movement competence.
acceleration - varied starts

Acceleration - varied startsMovement

Acceleration activities are important in rugby and these excerises provide players with a template to build speed and leg strength.
Double-leg pogos

Double-leg pogosMovement

This movement is good for developing calf strength and ankle stability.
Double-leg pogos w jump tuck

Double-leg pogos w jump tuckMovement

This exercise works to develop power and stability through the legs and core.
Vertical jump with deep landing

Vertical jump with deep landingStrength

This exercise works to develop lower body strength and power.
Vertical jump - continuous

Vertical jump - continuousStrength

This exercise works on repeat power and repeat effort capability.
Surfers

SurfersMovement

A great little activation activity assists players with developing the skills to regain their feet quickly.
1v1 Wrestle and roll

1v1 Wrestle and rollBalance & Flexibility

The 1v1 wrestle and roll drill pits two players against each other to see if they have the core strength to (1) maintain their body position on the ground or (2) flip their partner onto their back.
Pick and place random

Pick and place randomMovement, balance and ball carry

Players run randomly picking a ball off the ground, carrying it and then placing it back down, all the while being in a balanced and stable moving position.
GIR Testing 1 - Squat Test

Squat TestPlayer Testing

The squat test is a good indicator of player ankle flexion, hamstring mobility and hip range of movement for those who play in the scrum and need to hold shape for a period of time.
Reverse Bench Test

Reverse Bench TestPlayer Testing

The reverse bench test is a good indicator of neck strength which is a non-negotiable for any player wishing to play in the front row.
Bridge - Plank Test

Bridge - Plank TestPlayer Testing

The bridge/plank test focuses on the core stability of a player. This test is appropriate for any player but importantly those who play in the scrum.
Scrum Shape Hold Test

Scrum Shape Hold TestPlayer Testing

The scrum shape test at 60cm height demonstrates competency of the six principles for a 10 second period. This is the minimum standard for those wishing to play in the front row.